First day back at Broward CrossFit in just about 2 months. It burned but felt great at the same time. My fitness level was pretty good but always room for improvement. I didn’t exactly take two months off of CrossFit. I was just super busy but still made time to get in fitness. Home, Hotels, Bases, fire station, and anywhere else I was. Just because you don’t have a box or gym doesn’t mean you have to miss a workout. The key is make time don’t wait for time because it will pass you by. #crossfit#motivation#neverquit#fitness#fitaid#cbdrecovery

⚡️MOBILITY DRILL⚡️⁣
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🤸‍♂️This is a called a squat to stand with rotation. I love this drill because it touches on so many things at once.⁣
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💵Why do I love it so much? Doing this drill can help improve squat depth, help lengthen the groin and hamstrings, and also help improve thoracic mobility. All that with just one simple exercises.... What’s not to love?⁣
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1️⃣Step 1 is to get into a deep squat. While your down there, use your elbows to pry your knees out. This will help stretch your adductors.⁣
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2️⃣Step 2 is to grab your feet and rotate to both sides. Try to get a full range of motion while keeping your eyes glued to your hand. This will help improve T-spine mobility.⁣
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3️⃣The final step is to keep your hands on your feet as you raise your hips to help stretch your hamstrings. After this, reset and repeat.⁣
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📝This can be great as a warm-up drill and even a filler between sets of strength exercises.⁣
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➡️1-3 Sets⁣
➡️5-8 Reps⁣
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👊Smash that SAVE BUTTON to refer to this later!⁣
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🙏Please share this with a friend if you found it at all helpful!⁣
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⁉️Any questions? Drop them below! 👇⁣
-Nico

Yesterday a FB memory popped up of me doing reps of these lean away chin ups 4 years ago.. Today my challenge was to try and do them 😅... I got a couple of reps out, 3 sets. My upper body was shaking 🤣 It was a struggle!
I haven’t trained since early December. Its time to get back at it and get strong 💪🏽😁

“I command my brain to release the chemicals that make me feel happy”.
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This is one of my favorite daily positive affirmations that I tell myself every morning when I wake up. 🤗
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Comment below your all time favorite positive affirmations to help someone that may need it! 😇💕
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P.s. I am taking on new online coaching clients for this month! Click the link in my bio for more info about coaching & pricing.
Or feel free to shoot me an email with any questions!
💌[email protected]💌

28 19092 hours ago

If I had to pick one photo to sum up the weekend... it would be this.
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Words can’t adequately describe how grateful I am to have shared the @thewodapalooza experience with some of my closest friends, teammates and athletes.
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I am so proud and in awe of the Strange CF Deux team for their incredible performance at their first (but certainly not last) multi day competition.
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To the @strangecrossfit crew both at home and those that traveled all the way out to Miami to cheer us on - your support meant the WORLD to all of us.
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And last but certainly not least our incredible sponsors who made the trip possible: @beastgoodr@gainzbox@boxbae@wodbottom@bixbyclothingco@bornprimitive@kft_brands
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THANK YOU ALL! I love to compete and you all are what allows me to continue to do so.